New Guy Wants to Get Big

Training Beginners
1

A friend of mine directed me to this site, and after seeing the gains that he has made I see that this is a reliable source. Just having a little difficulty finding exactly what I want so I am going to lay it out for those who want to read.

Height: 5’5"
Weight: 180 lbs

Not sure if those numbers are high or low.

About Me: I am 20 years old and have been lifting intermittently since I was 15. I lift more in the summer because I am out of school, but I want to keep it up while I am at school.

Goals: I am seeking definition and weight loss. Big numbers do not impress me, I want to look good. Six pack, large arms, and big chest.

Current Routine:

Included with each day I also use the eliptical for an hour pre-lift. Not sure how effective the eliptical is, but I like that it is low impact.

Monday:
Flat Bench: 145x12, 5 sets
Incline Bench: 125x5. 5 sets
Decline Bench: 145x5, 5 sets
Crunches 100 reps
Obliques 50 reps per side

Wednesday:
Preacher Curls: 55x12, 6 sets
Tricep Extension: 40x12, 5 sets
DumbBell 21s: 20, 5 sets
Skull Crushers: 55x12, 5 sets
Tricep Push-Downs: 90x12, 5 sets
DB Curls: 25x12, 5 sets
Crunches 100 reps
Obliques 50 reps per side

Friday:
Military Press: 55x12, 5 sets
Upright Row: 55x12, 5 sets
Bent-Over Row: 55x12, 5 sets
Front Raises: 15x12, 5 sets
Side Raises: 15x12, 5 sets
Crunches 100 reps
Obliques 50 reps per side

Nutritional Supplements: I take 3 grams of creatine and 5 grams of NOx pre-lift, and one cup of why protein post-lift.

Diet: No specific diet.

Any input to how I could better myself would be much appreciated.

2

You say you want to get big than you say you want to diet down. So which one is it?

regardless of the goal get a specific diet that meets your goals, nutrition is important man.

3

Read the Sticky threads at the top of the beginners page. I would read through those articles, choose a program that fits your goals, and follow it completely. Ditch what your doing now, you’ve probably been doing it too long anyway.

4

Suggestions would be to A) have a specific diet B) train the other 2/3s of your body and C) learn to train properly

Please read articles from the sticky at the top of this forum and come back with more specific questions.

5

Do you have high BF or something because at 5’5" 180 you should be pretty big already if your muscular. Although judging by your numbers I don’t think you’re a lean 180. Get your diet into some sort of order first off and then just try cutting down calories till you start losing slowly. Then you can look around to tweak your training a bit to make losing fat a bit faster.

6

Lift to get stronger, eat to get bigger. It’s not rocket science.

merlin